Tag: health

For most people, life can get pretty stressful. Whether you’re a mom or not, there are plenty of demands put on us on a daily basis. How we deal with the reality of stress determines how healthy we feel and thus our quality of life. When we’re able to roll with the proverbial punches and keep moving, we are in the best position to make better decisions, and create the kind of life we want. My story is not unique by any means, I definitely deal with stress (some days better than others) but over time I’ve developed some serious non-negotiable self-care habits that have served me incredibly well. One of my favorites is the incorporation of adaptogens into my daily coffee routine.

Before I delve into the benefits of adaptogens, I’ll explain what they are.

The term “adaptogen” comes from Dr. Nikolai Lazarev, a Russian scientist) who first coined in 1947, but Isreal Brekham, PhD and Dr. I. V. Darymovhe created the formal definition in 1968. The formal definitely includes the following criteria:

1. An adaptogen is nontoxic to the recipient.
2. An adaptogen produces a nonspecific response in the body—an increase in the power of resistance against multiple stressors including physical, chemical, or biological agents.
3. An adaptogen has a normalizing influence on physiology, irrespective of the direction of change from physiological norms caused by the stressor. (Source)

In other words, adaptogens must:

Be safe

Work by reducing your body’s stress response

Support overall health by helping the body achieve balance known as homeostasis

The adaptogens I consume in my morning coffee and evening tea have prevented countless colds (reishi, chaga, pollen powder, he shou wu), given me more energy and athletic stamina during my workouts (cordyceps), lightened sun spots (maitiake), improved my skin’s suppleness (tremella) and increased my sense of calm (reishi and ashwagandha). I began taking them in November 2017, and have not been sick once despite living in a veritable petri dish with two young children. I also travel a ton for work and life, and my immune system has held strong through long flights and late nights.

I am all for trying new things, and in the case of adaptogens, I am so glad I did. My health, both mental and physical, has benefited so much from the exploration of this ancient form of plant medicine. One remaining note, make sure that the adaptogens you buy are from reliable sources. My favorite providers are Root and Bones, Four Sigmatic, or Real Mushrooms. These companies care about the extraction process, and the quality of their products. Like anything, its helpful to do your homework before jumping in. And if you are on any kind of medication, check with your doctor to make sure there wont be any unsavory drug interactions.

At the end of the day, life is meant to be lived fully, and we do that by being in vibrant health. When you’re sick or stressed out, you know you aren’t really living. It’s taken me years to find balance, and the journey is happily ongoing, but when I find something I know in my gut works, I have to talk about it. In the case of adaptogens, there is no doubt that they help provide the building blocks for an incredibly happy, healthy, and less stressful life experience.

It may be winter, but there’s just something about fresh fruity goodness first thing in the morning that makes it enjoyable all year round. I was craving it today, so I looked through my freezer and happily found everything I needed to whip up a quick and easy smoothie bowl in less than five minutes. I also added in a couple scoops of Vital Proteins Collagen Peptides to give some extra love to my skin, nails, hair, and bones.

Recipe:

1/2 cup of frozen blueberries

1/2 cup frozen strawberries

2 tablespoons of chia seeds

2 scoops of Vital Protein Collagen Peptides powder

Splash of almond milk

Ancient Grains granola sprinkled on top

1/2 cup Greek yogurt swirled in

Blend fruit, chia seeds, and Vital Proteins powder for 2-3 minutes then mix in yogurt with a spoon.

Sprinkle on granola on top for added crunch.

Enjoy!

This bowl is bursting with immune boosting vitamins and minerals, and beautifying protein. It’s the perfect way to start the day, you’ll feel energized, not bloated, and have energy well into the afternoon.

Unless you’ve been living under a rock, you’ve no doubt heard about the importance of exfoliating your skin in the shower. After all, the loofah has become ubiquitous with every college dorm survival kit– it’s just that important! Exfoliation removes dead skin cells, boosts circulation, and just feels good. Recently though, more attention has been placed on the practice of dry brushing, and its’ benefits have been proven to greatly outweigh typical shower exfoliation.

First, what is dry brushing? Dry brushing is the practice of brushing the skin once or twice a day with a firm but soft brush in an upward motion. It’s best done first thing in the morning and before you get in the shower. Unlike regular exfoliation, dry brushing is said to be a powerful way to detox the entire body by stimulating the lymphatic system. It boosts circulation, sweeps away dead skin cells, stimulates the lymph nodes, improves digestion, improves the appearance of cellulite, and helps the cells and body in general remove waste.

Stimulating the lymphatic system is at the core of all its benefits. The lymphatic system is responsible for collecting, transporting, and eliminating cell waste. If the lymphatic system is congested, it can lead to a build-up of toxins, causing inflammation and illness. Dry brushing stimulates and strengthens the lymphatic system and therefore provides a quick and easy way to help detox the body in a powerful way everyday. As with any health regime, results are best experienced when it’s practiced consistently.

Now that you know what dry brushing is and why it’s so beneficial for your health, what’s the best way to do it?

Make sure your brush is made with soft, natural bristles. A longer handle will help you reach more area, and make the process easier.

Start at your feet and move the brush in quick, sharp upward movements.

For your hands and arms, brush in the same way towards the heart.

For your stomach move in a counter-clockwise circular motion.

For your back, work from your neck down towards your feet.

Brush for approximately 3-5 minutes.

Remember to be gentle–it should feel pleasurable, not punishing.

Practice dry brushing everyday, and you’ll not only feel better physically, but you’ll be surprised how much this simple act of self-care has on your attitude towards yourself and others. Once you start engaging in small actions that show you care for yourself, you’ll find that you’re more optimistic about life and more loving towards others. So fill your cup first thing in the morning, and then go out and tackle the day.

We often forget that moms are individuals with a past and identity before having children. That moment when she finds out she’s pregnant, the focus immediately shifts from “me” to “we”, and that feeling only intensifies the older the child becomes. Therefore, in order to truly give something back to the moms in our lives, one must simply let her figure out how best she can renew herself. Everyone is different, the needs of one mom vary from one to another. One mom might need a night out with girlfriends, another a long hot bath and a good novel. The cure for what ails is bio-individual, but the need is undeniably there.

When I first became a mother, I was overwhelmed by the realization of that responsibility. Breastfeeding, tummy time, around the clock feedings and diaper changes all contributed to a culture shock I had mentally prepared for but not emotionally connected to yet. I felt extremely tired and the weight of responsibility was leveling. I had always been strong, but this new life as a mom required a higher, more intense level of resiliency I hadn’t acquired yet. I had to adapt, and I wasn’t sure how to do it. I was a fighting a losing battle against the tide, and I felt myself being pulled under.

It wasn’t until I had healed enough from giving birth and could workout, that I saw my first respite from the pull of the metaphorical undertow. The road became a lifeline to my former self to pull out of the constant drudgery of mundane daily tasks that motherhood requires. In the 30-60 minutes I was out on the pavement I felt lighter and lighter. Each step was a reclamation of my former self, and I breathed in the freedom I felt had escaped me. When I returned home, tired and exhilarated at the same time, I was at peace with my life again, and happy to dive into diaper changes, cuddling and even teething meltdowns.

Running and eventually yoga, weight lifting, and meditation, were the outlets I needed to be whole again–another mother may have a completely different set of requirements. I use myself as an example because it’s what I know for sure. What I also know without doubt is that as women, we are intrinsically selfless creatures. Sometimes we give so much of ourselves that the cup becomes empty, and that is where it becomes a matter of health.

Health is more than what is on our plates. It’s found in our relationships, our career, our connection with a higher power, and of course nutrition and exercise. It takes going inward to find out how we as mothers are doing in each of these categories, and then making the appropriate changes to make ourselves healthy and happy.

It may sound extreme at first for her to take 30-60 minutes for herself every single day, but if you think of the mother as the center of the home, it makes perfect sense to nurture her. The health and happiness of a home is almost always directly related to the sense of wellbeing of the mother. But no one can help a mother, she has to do the work and find what she needs to help herself. So mothers, do the internal work, and families support her. The result is a scenario where everyone wins, and the potential of every family member can be fully realized

It’s no secret that addiction to processed foods is a reality in this country. Unfortunately, that means skyrocketing rates of obesity and inflammation in children and adults, and all the heath problems that accompany those maladies. No one wants to feel sick and out of control, but so many simply don’t know how to combat it. It’s a systemic problem, but happily, it is also one that can be remedied with intentional action.

Though I don’t suffer from any health problems, I am acutely aware when my poor food choices negatively affect the way my body and mind feel. When I start feeling lethargic and unmotivated, and I know that my diet of processed foods is to blame. I follow a vegan diet, but even with that, there are still plenty of opportunities to eat poorly and feel unwell. Faced with this realization, I know the best way to regain mental, physical, and spiritual alignment is to eliminate food altogether and engage in the age-old process of a fast. Fasts are great for jump starting weight loss, healing the liver and gut, skyrocketing energy levels, and focusing the mind.

Rather than engage in a super strict water-only regime, I typically choose to do a simple weekend juice cleanse–sticking to mainly raw organic fruits and veggies. It’s incredibly important to drink copious amounts of water while fasting. I start each morning with a liter of filtered water, and this practice is especially important during a fast when you are cleansing out your system. It also helps subdue hunger pangs. I also don’t abstain from drinking black organic coffee. Fasting purists would say that one must forego all caffeine during a cleanse, but there is so much evidence showing the benefits of coffee on the liver and gut, so I choose to consume in moderation. Lastly, exercise and meditation are two crucial components of a fast. Without them, the effects are not as formative, and the results don’t last as long. Fasting, gentle exercise, and meditation is the trifecta of actions that create a substative shift and bring one back into alignment and true health.

Before I begin a fast, I make sure to stock my fridge with plenty of organic fruit and veggies. If you’re going to be consuming only liquid nutrients, you don’t want them to be sprayed with pesticides. Also, you are more likely to stick with the cleanse if you have everything you need, and don’t have to run to the store. Each day will consist of three to six 8oz juices, depending on how much you need and want, so stocking up beforehand is paramount. Lastly, I ensure that my family is aware I intend to fast so that everyone knows to be supportive.

I have found that as early as the first day with the first juice I feel a surge of energy, my mind is sharp and my mood is euphoric. I typically make extra so that I have the next batch ready and I limit the amount of times I have to clean the juicer. In addition to nutrition, gentle exercise is highly recommended to aid in the cleansing process. A 15 minute HIIT (high intensity interval training) workout and some gentle yoga is a great way to eliminate toxins and purge the digestive system. I typically don’t feel any different during the HIIT portion than I normally would while not fasting, and my yoga practice always feels great and restorative. I concentrate on moves that focus on my back and abdomen (spinal twists, bridge pose, cat/cow, etc.) to encourage the cleansing process along even more.

It’s after working out, that I’m usually greeted by my first real hunger pangs. I reconcile this discomfort with remembering why I chose to cleanse in the first place and taking some deep meditative breathes. Studies show that cravings tend to last around 30 seconds, so if I make it past that point, I know I will survive–resolve intact. A meditation practice that focuses on cleansing, refocusing, and realignment is the perfect accompaniment to a fast, and makes a longer lasting impact after completion.

As the hours pass I notice how sharp I feel–sounds and smells are heightened and yet my mind is relaxed. I can see why so many people from around the world use fasts as religious and spiritual aides: it doesn’t just clarify the body, but the mind as well.

The second day of the fast is usually harder than the first. The excitement has diminished slightly, hunger is ever-present, but you will wake feeling lighter, more rested, and assuredly alive. Typically by day two there is a weight loss of 1-4 pounds. Seeing this quantifiable change is often the motivation I need to reach the finish line.

Day two’s workout should consist of some gentle walking and/or yoga and meditation. These types of activities will help curb hunger tremendously, create a sense of well-being, and restore focus for the week ahead.

By the end of the fast, ( I usually eat a light dinner Sunday night) I have increased my energy levels, gained a stronger sense of self-control and focus, crushed prior addictions to processed foods (i.e. sugar and salt), and feel completely at peace. Fasting is truly an amazing tool for encouraging self-discipline and eliminating spiritual, mental, and physical misalignment.

On June 1, 2017, President Trump announced that he was withdrawing the United States from the Paris Accord. Fifty-five United Nation countries collectively signed the agreement in November 2016 in an effort to reduce global greenhouse gas emissions and combat climate change. When the news broke that Trump was out, I honestly wasn’t surprised. I felt that familiar sinking feeling when yet another act of progress championed by the Obama administration has been intentionally unraveled by the new president.

Trump explained that he did it because he valued American manufacturing jobs over everything else, to include the health and future of the planet. This message comes from someone who’s administration has not actually acknowledged climate change as a reality, and frequently used the term “hoax” to describe EPA data on its own government website. Not to mention that the biggest threat to traditional manufacturing jobs is automation, not climate change regulation. So what does this mean for those of us who do believe in climate change and understand what a huge disappointment this was in the battle for fighting global warming?

When president Trump withdrew US involvement in the accord, he made a statement to the rest of the world, that barring some sort of financial benefit, the US does not care to engage in collective movements for the good of others–i.e. non-Americans. As the unmatched leader in terms of wealth and military prowess, the US stands as an example of what other countries aspire to become. By opting out of an agreement promoting clear and defined goals of a cleaner earth, it shows a lack of concern and will no doubt encourage other nations to take on the same isolationist mindset. Those in leadership set the tone for everyone else, whether it’s a corporation, a field office, a soccer team, or a nation. It’s the same everywhere. Trump’s selfish and short-sighted withdrawal is a huge step backward for positive relations around the world, and for our planet.

For those of us at home who understand this and were disappointed–Elon Musk announced he was leaving Trump’s advisory council, there is still something we can do. By talking about climate change, and the effect that this withdrawal will have on the US and the world, we bring attention to it. When you bring light to anything, it has an impact. Additionally, Trump’s withdrawal was so shocking that it has sparked more debate and focus onto combating climate change at home. Individuals who may not have spent much time thinking about global warming, or from where the majority of it is generated, are now researching and talking with friends and co-workers about it and what can be done despite disastrous governmental actions. That’s progress.

What people discover when conducting research on climate change, is that the majority of the greenhouse gases are not from cars or factories, but from animal agriculture. The fastest route therefore to fighting back, is to stop buying meat and animal products. By one person going vegan for a year, hundreds of animal’s lives and over 400,000 gallons of water are saved. Additionally, the methane gas produced by cows and pigs–which is 23 times more damaging than CO2 and the biggest threat to the ozone layer, is seriously reduced. So now equipped with the data, what can we do?

Even if you’re not currently vegan, there are still small manageable steps you can take today that will create a real impact.

Try eliminating meat from one meal a day. Since my transition to becoming vegan last year, my husband and kids have greatly reduced their meat and dairy intake, most notably from breakfast. We were a household that would eat bacon and eggs regularly, now my family sticks to oatmeal, grits, peanut butter toast, and fruit in the morning–it was a simple change that my family could easily accept. And according to Environmental Defense, if every American skipped one meal of chicken per week, the CO2 emission reduction would be the same as taking half a million cars off the road. It just shows how simple changes in our everyday lives can and do make a huge impact. We are not helpless observers to the wrongs of those in power.

Lastly, as humans it’s a well-known fact that we’re wired to connect. Seek out a community that supports your desire to learn more about plant-based diets and connect with them online. Facebook has a myriad of groups like “Vegans United” and “My Vegucation” that offer support and information from real people who have felt a similar call to make a change in support of the environment despite heavy cultural and traditional opposition. On Instagram, search hashtags like #meatlessmondays, #veganbreakfast, or #veganrecipes, for more inspiration and motivation. The vegan community is growing everyday, and it is one of the most welcoming, passionate, and intelligent groups I’ve ever encountered.

Currently the US is responsible for over 15% of the world’s greenhouse gas emissions. If our president refuses to participate in a global effort to ensure that our children and grandchildren have a sustainable planet, and enough food and water to exist when they grow up, we as citizens have to take responsibility for the future onto ourselves. The truth is that we cannot change his mind or his administration’s agenda, but we can make small changes in our own lives, like the ones detailed above, that taken together as a country, can and will change the fate of the world and the future health of the planet.

What if I told you that you could do something today that would make you look and feel amazing, save lives and the earth? I think without knowing what that action was, most if not all people would agree to trying it. Unfortunately, when that action involves breaking with societal norms and traditions, the decision to change is harder fought. My only viable option then, is to share my own experience of how going vegan and relinquishing all meat and dairy from my plate, drastically changed my life in unexpected and beautiful ways. My ultimate purpose is that someone reading this will be curious enough to try the experiment out for themselves, and watch their own life transform for the better.

Common sense dictates that when you eat more fruits and vegetables, while simultaneously eating less sugar, processed foods, and fat, you will feel better. A diet consisting mainly of meat, eggs, and dairy has been proven to sink the body into a state of inflammation which leads to disease and a poor quality of life riddled with medication and corrective surgeries. But what I found surprising is that in the past few months while I slowly eliminated meat, then eggs and dairy in favor of a plant-based diet, I experienced a myriad of benefits that I never anticipated. Aside from feeling happy about my choice to live an environmentally friendly existence, I experienced perks that I had not even considered when making my initial decision to become vegan. I knew I would feel clearer and have more energy, but I never expected these next four items to happen, and certainly not so suddenly.

Sleep: Within days of eating a diet free of meat, eggs, and dairy, I started needing less sleep. Typically I would feel exhausted by 9:00 pm. Right after putting my two young boys to sleep, I would want to crash too, and often did much to my husband’s dismay. Our time to talk and bond as friends and a couple was truncated because all I wanted to do was clean up the dinner dishes and get to bed. This shifted almost immediately when I began consuming more dark leafy greens, nuts, seeds, beans, fruit and grains. And aside from having more energy at night, my quality of sleep improved. I fell asleep fast, and slept soundly all night, which was not typical for me.

Before the switch, I would toss and turn to get to sleep (despite being overly tired) and would wake frequently throughout the night. The result was that I was groggy and reluctant to get out of bed in the morning. I set the alarm for 5:00 am so I can practice yoga and mediation, and usually it’s a battle for my feet to hit the floor. Not so under this new diet, and that’s with receiving even less sleep that I was used to getting. Now when the alarm sounds, I am alert and ready to start my day from a place of mindfulness and strength while the rest of my house soundly sleeps.

Athletic Endurance: I love to workout, it’s something that has been a constant companion my entire life. It’s rarely a chore, and something I honestly enjoy. Through working out I connect with my body and reach meditative states I can’t by simply sitting still on the floor. That’s why I was intrigued when I went completely plant-based, and my running felt different. I felt as though I could run forever, there was no resistance in my lungs, heart, or legs. My body moved in synchronicity, perfectly free and full of life. The amount of energy I source from nutrient dense foods has changed that way my blood flows when taxed, and I sensed it immediately. It has been shown that patients with high cholesterol and arterial blockages can improve their vascular health by switching to a plant-based diet. The body wants to heal itself, and it will if you only let it. It takes about three hours for the arteries to de-harden after the consumption of food high in salt and fat, which is usually when they are hit again with another damaging meal. Imagine what happens when you let the body go into a state of healing instead of destruction, and imagine what happens if you don’t.

The change I felt in running carried over to the weight room too. The weights felt lighter, and my recovery time was shorter between repetitions. Usually, the day following a tough weight session, I am sore, but I felt very little of that. At first I thought I was just having a good day, then a good week, but I saw the same encouraging results each time I went to the gym. My performance had definitely improved, and the only variation was the quality and make-up of my diet. After my workout, I typically drink a protein shake or eat an apple and it carries me through until dinner, no 2:30 pm sugary snack needed.

Sugar Addiction: Sugar is one of the most damaging ingredients in the human diet, and one of the most addicting. I certainly was not immune to its pull, however with an abundance of fresh fruits and veggies in my diet, my urge for soda, candy, and yes even Nutella has subsided substantially. Its been theorized that sugar cravings are actually caused by a depletion of nutrients such as phosphorus, magnesium, and chromium. Because I was getting plenty of the core nutrients my body needed, my usual sugar cravings evaporated. And as a result of consuming less sugar, I noticed my skin, hair, and nails looked better. I was healing my body from the inside on a cellular level, and it was showing on the outside.

Relationships: Truly happy people have a good relationship with themselves first, and feeding yourself well and with care, is the ultimate act of love to your body, mind, and spirit. By choosing to eat nutritiously and mindfully, I show myself love everyday, and that impacts how I interact with my sons, husband, family, co-workers, and friends. My improved levels of energy, athletic performance, and general sense of well-being made me happier and more excited about life and my relationships. It’s a scenario where everyone wins. Plus the more I talk about how great I feel, the more questions I receive about it. At first there is always a joke, usually accompanied with an eye-roll, but then more often than not, the conversation transforms to honest curiosity and openness about how a plant-based diet changed my life for the better, and how it could change theirs too.

The list above details just a few examples of how going vegan has had an enormous impact on my quality of life, and I am looking forward to discovering more as time goes on and I get more creative with my recipes. For those individuals who inexplicably deride a vegan lifestyle because it opposes cultural norms, I just want to convey that we have one life and one body, and to truly honor yours and live your best life, you need to actively take control of what you put in your body. And who knows what exciting ways your life might improve if you are curious enough to try a plant-based diet out for yourself.

The rapid pace of life we live today is not normal. My latest piece, published by mindfulness magazine elephant journal, describes a way to rest the brain and start anew from a place of clarity and calm. Find it here.

One of my favorite shows, Chopped, challenges competitors to make delicious meals out of seemingly random ingredients. I am no chef, but I enjoy pretending I’m on the show when faced with a surplus of leftovers or fruit that’s a tad too ripe.

Such is the case today when I opened the fridge and found a full container of strawberries that were not long for this world. I decided to whip up healthy protein smoothies for me and the boys and they turned out delicious!